Friday, April 27, 2012
Wednesday, April 25, 2012
Emma's African and Spanish Adventure!
It's been a while. So long that the interface has changed for blogger and I don't know how to create a title for my post! Hmm . . . Why don't things look like they used to?
Anyway, back from one month away! Having done pretty much nothing before I left due to a heavy work schedule I managed to get some workouts done in Kenya. There was one treadmill, some weights, and a too bog ball I made use of. I worked out 3-4 times the week I was there.
Week 2 I was in Rwanda and got signed up for a hilly 10k at altitude to raise funds for genocide orphans. The run was he'll, the experience wonderful. Nothing else that week for exercise.
Then to Spain. Week 1 managed one run and one session of yoga and 3 rounds of golf. Week 2 was just 6 rounds of golf!
Now back home started at the good life with a body flow today. Hoping to get back into things thou have to head to TO for a meeting Saturday and have to fly out Friday due to schedule - oh well . . .
Tuesday, April 17, 2012
Ulty runs
Starting back with Geofford + 2
50% suicide @ 20's out to 80.
Movement stretches, minus the lying down in goose poo.
After a test 80 we ran the 80-20 x 10. All agreed that this will seem much, much easier in July.
Gears:
1. 40yds fast, 20yds slow, 20yds fast, turn around; 20yds fast, 20yds slow, 40yds fast.
2. Walking rest 80yds.
3. 20yds fast, 20yds slow, 40yds fast, turn around; 40yds fast, 20yds slow, 20yds fast.
Rest and dread.
Reaction-start rundown @ 100%
4 x 20yds
3 x 40yds "The last 40 is the worst."
2 x 60yds "Ok, I might have lied to you."
1 x 80yds "Mommy, I see stars."
Easy!
50% suicide @ 20's out to 80.
Movement stretches, minus the lying down in goose poo.
After a test 80 we ran the 80-20 x 10. All agreed that this will seem much, much easier in July.
Gears:
1. 40yds fast, 20yds slow, 20yds fast, turn around; 20yds fast, 20yds slow, 40yds fast.
2. Walking rest 80yds.
3. 20yds fast, 20yds slow, 40yds fast, turn around; 40yds fast, 20yds slow, 20yds fast.
Rest and dread.
Reaction-start rundown @ 100%
4 x 20yds
3 x 40yds "The last 40 is the worst."
2 x 60yds "Ok, I might have lied to you."
1 x 80yds "Mommy, I see stars."
Easy!
Thursday, April 12, 2012
Emma's post
It's been a while. So long that the interface has changed for blogger and I don't know how to create a title for my post! Hmm . . . Why don't things look like they used to?
Anyway, back from one month away! Having done pretty much nothing before I left due to a heavy work schedule I managed to get some workouts done in Kenya. There was one treadmill, some weights, and a too bog ball I made use of. I worked out 3-4 times the week I was there.
Week 2 I was in Rwanda and got signed up for a hilly 10k at altitude to raise funds for genocide orphans. The run was he'll, the experience wonderful. Nothing else that week for exercise.
Then to Spain. Week 1 managed one run and one session of yoga and 3 rounds of golf. Week 2 was just 6 rounds of golf!
Now back home started at the good life with a body flow today. Hoping to get back into things thou have to head to TO for a meeting Saturday and have to fly out Friday due to schedule - oh well . . .
Wednesday, April 11, 2012
Runzies
Today, outside work:
3 x 20 step ups on the half-way rock (the rock half way up the street and halfway up my leg).
Warm up run and stretches followed by 5 x 200m sprints with 400 m active recovery run in between. Felt pretty good.
Finisher: 2 x 10 broad jumps in the parking lot, line to line.
3 x 20 step ups on the half-way rock (the rock half way up the street and halfway up my leg).
Warm up run and stretches followed by 5 x 200m sprints with 400 m active recovery run in between. Felt pretty good.
Finisher: 2 x 10 broad jumps in the parking lot, line to line.
Tuesday, April 10, 2012
Pheezy
3 rounds for time of:
145 front squat x 5
15 pull ups
225 deadlift x 5
15 toes to bar / knees to elbows
95 push press x 5
15 hand release push ups.
Actually, not so pheezy. 32:40.
Sorry I mised you Daddy-o.
145 front squat x 5
15 pull ups
225 deadlift x 5
15 toes to bar / knees to elbows
95 push press x 5
15 hand release push ups.
Actually, not so pheezy. 32:40.
Sorry I mised you Daddy-o.
back in calgary
yesterday:
squats - 225x5,5,5
bench - 145x5,5,9
tris - 45x12,12,17
today there will be rows and cleans.
squats - 225x5,5,5
bench - 145x5,5,9
tris - 45x12,12,17
today there will be rows and cleans.
Sunday, April 8, 2012
Bonus!
Or not.
Well, much work and no play. This has to come to an end.
Yesterday was cautious circuit: 3 rounds of 7 x 205 deadlifts, 800m run, 20 push ups. Time was 17:49.
Today a run with 3.5/6 of the family. Maybe 8k or a little less with chattin's and water breaks through he woods and over the hills.
Well, much work and no play. This has to come to an end.
Yesterday was cautious circuit: 3 rounds of 7 x 205 deadlifts, 800m run, 20 push ups. Time was 17:49.
Today a run with 3.5/6 of the family. Maybe 8k or a little less with chattin's and water breaks through he woods and over the hills.
Friday, March 23, 2012
Bad week in prep for leaving
It's now Friday morning and I leave for Kenya this afternoon.
I have not worked out since last Saturday as it's been stoopid busy preparing for the work I have to do while away. I miss it.
There is a treadmill at my first hotel but I won't be able to use it as I arrive at 9pm and have to leave at 9am boo. I'm hoping there is something at the place we are staying at for the week. I brought my yoga mat too. I hope I get to work out over the next 2 weeks.
I have not worked out since last Saturday as it's been stoopid busy preparing for the work I have to do while away. I miss it.
There is a treadmill at my first hotel but I won't be able to use it as I arrive at 9pm and have to leave at 9am boo. I'm hoping there is something at the place we are staying at for the week. I brought my yoga mat too. I hope I get to work out over the next 2 weeks.
Tuesday, March 20, 2012
24 Degrees
In March! Global warming? Yeah, I am with Mitt, its a hoax...
5K run outside. Felt pretty good for the first outdoor run of the season. Time was 22:40. Walking lunges and pushups to close.
5K run outside. Felt pretty good for the first outdoor run of the season. Time was 22:40. Walking lunges and pushups to close.
Monday, March 19, 2012
last week
This is from Thursday -
squats: 225x5,5,5
bench: 145x5x5
chins: 8,7,6
finisher - some pulldowns
Friday: snowboarding at Lake Louise. It was grand. Well except for the first run where my binding came loose and turning was more of an adventure than usual.
Josey is thinking of buying a Cadillac. I'm actually not sure that's the right one but you get the idea.
squats: 225x5,5,5
bench: 145x5x5
chins: 8,7,6
finisher - some pulldowns
Friday: snowboarding at Lake Louise. It was grand. Well except for the first run where my binding came loose and turning was more of an adventure than usual.
Josey is thinking of buying a Cadillac. I'm actually not sure that's the right one but you get the idea.
Friday, March 16, 2012
Still here too . . .
. . . And wondering if I can remember what I did this week. Should be easy as I think there were a lot of days off!
Fri, Sat, Sun: eating, drinking, and shopping in Montreal with Pete, Ken, and Judy
Mon: pump and flow
Tues: run with Pete outside - i felt so strong and the run was so easy that I thought *all* my treadmill work was paying off until Pete rated the ease of the run as a 3 too and he's done nothing since Aug!
Wed: flow
Thurs: pump
Jealous of you Jo walking to work. I have grand plans that I will cycle to the DOT office in the summer. Let's see how that pans out!
I feel spring is coming! Woohoo!
Fri, Sat, Sun: eating, drinking, and shopping in Montreal with Pete, Ken, and Judy
Mon: pump and flow
Tues: run with Pete outside - i felt so strong and the run was so easy that I thought *all* my treadmill work was paying off until Pete rated the ease of the run as a 3 too and he's done nothing since Aug!
Wed: flow
Thurs: pump
Jealous of you Jo walking to work. I have grand plans that I will cycle to the DOT office in the summer. Let's see how that pans out!
I feel spring is coming! Woohoo!
Wednesday, March 14, 2012
Shit Sandwich
Had to be quick today...
5 rounds for as many reps of 145lb Bench press, pull ups. 10/12, 8/8, 7/7, 5/7, 4/4.
Then 2 rounds of 5 pistols, each leg, and 10 one-legged-reaches, each leg.
5 rounds for as many reps of 145lb Bench press, pull ups. 10/12, 8/8, 7/7, 5/7, 4/4.
Then 2 rounds of 5 pistols, each leg, and 10 one-legged-reaches, each leg.
Tuesday, March 13, 2012
Still here for now
Warm-up - 1000m/5 min row
Four rounds:
10 hang-clean-press (45 lb)
15/leg rear foot elevated split squats
40 v-sit ball tosses (3 kg ball)
Um, that is all...
(Hm, I've never used weight with the Bulgarian squat, but I think I may start. I quite enjoy these ones.)
* * *
Further to Daddy-O's comment, I'm considering migrating back to Pregnant Pause for the time-being, so I can blather about the effects of living with a parasite while trying to not get (too) fat and lazy. I started over there the first time at 14 weeks pg -- that is about now. I may have to change the URL though -- I'm not so fit as I once was... Funny how pregnancy leads to a child, who eats up all that time you used to spend running/jumping/lifting/etc.
Four rounds:
10 hang-clean-press (45 lb)
15/leg rear foot elevated split squats
40 v-sit ball tosses (3 kg ball)
Um, that is all...
(Hm, I've never used weight with the Bulgarian squat, but I think I may start. I quite enjoy these ones.)
* * *
Further to Daddy-O's comment, I'm considering migrating back to Pregnant Pause for the time-being, so I can blather about the effects of living with a parasite while trying to not get (too) fat and lazy. I started over there the first time at 14 weeks pg -- that is about now. I may have to change the URL though -- I'm not so fit as I once was... Funny how pregnancy leads to a child, who eats up all that time you used to spend running/jumping/lifting/etc.
How about we doesn't*
That's what my posterior chain said on run #2...
Crossfit as Rx (always wanted to write that!): 3 rounds of 800m run, 50 back extensions, 50 situps.
This LOOKED much EASIER than it WAS- 29:20.
* Famous Timbot line; "Tim, how about we do a pee pee on the potty?" "No. How about we doesn't..."
Nice Work Josey. I would love to be able to be able to walk to work.
Crossfit as Rx (always wanted to write that!): 3 rounds of 800m run, 50 back extensions, 50 situps.
This LOOKED much EASIER than it WAS- 29:20.
* Famous Timbot line; "Tim, how about we do a pee pee on the potty?" "No. How about we doesn't..."
Nice Work Josey. I would love to be able to be able to walk to work.
Monday, March 12, 2012
Spring-a-ling!
Finally got out for a lovely run! 10 degrees in the NCC today, so I decided to check out the trails. They were still snow-covered, but not too icy to tackle.
It felt great (ie: I didn't feel either pregnant or like I hadn't run in a long time), and I managed a fair-ish clip. Ran for 28 minutes and think I covered close to 5K. Looking forward to doing this much more regularly. I'm hoping that by quitting frisbee early (last game was this week, though we didn't actually get to play it), I won't screw up the cartilage that kept me from running through to nine months last time.
Also backpacked Tim both ways to nursery school, for a solid 9K of mileage today. :-)
Might also take up walking as a sport, to get me through those lower-energy days that are bound to happen. (Um, currently they are occurring every 3th day. But JesusMurphy is the 2nd trimester ever an improvement over the first. I'm actually capable of staying up until 10 pm now! Whoop!)
It felt great (ie: I didn't feel either pregnant or like I hadn't run in a long time), and I managed a fair-ish clip. Ran for 28 minutes and think I covered close to 5K. Looking forward to doing this much more regularly. I'm hoping that by quitting frisbee early (last game was this week, though we didn't actually get to play it), I won't screw up the cartilage that kept me from running through to nine months last time.
Also backpacked Tim both ways to nursery school, for a solid 9K of mileage today. :-)
Might also take up walking as a sport, to get me through those lower-energy days that are bound to happen. (Um, currently they are occurring every 3th day. But JesusMurphy is the 2nd trimester ever an improvement over the first. I'm actually capable of staying up until 10 pm now! Whoop!)
cat scratch fever
I was sick for a week. And then weak as a little kitty cat for a week after that. So, I'm back (ish):
bench: 145x5,5,5
db press: 40x5,5,5
chins: 7,7,6
lat pull down finishers.
No squats til I feel like I'm fully recovered (hopefully Thursday).
Happy Birthday, Emma!
bench: 145x5,5,5
db press: 40x5,5,5
chins: 7,7,6
lat pull down finishers.
No squats til I feel like I'm fully recovered (hopefully Thursday).
Happy Birthday, Emma!
fine, i will post already
congratulations Ms Hedda and happy birthday Emma! Trust news of +another and 40 years were duly celebrated :)
not doing anything too interesting as of late, just the regular 3x week yoga. though now that the days are longer, have started walking the 5km to/from work (running is still not an option with the IT band/exhaustion combo). I must admit that i am a far nicer person arriving home after a walk than a ride on the bus (do those teenagers know they make our ears bleed?)
also felt strong enough to hit the gym again yesterday. did 5 mins of skipping followed by:
warm up: 10 x 5 single arm press, goblet squats
2 mins of skipping
complex: bar x3 reps x3rounds
(row, cleans, front squat, press, back squat, good mornings)
2 mins skipping
followed by a round of disc golf, followed by a round of beers and the brier.
not doing anything too interesting as of late, just the regular 3x week yoga. though now that the days are longer, have started walking the 5km to/from work (running is still not an option with the IT band/exhaustion combo). I must admit that i am a far nicer person arriving home after a walk than a ride on the bus (do those teenagers know they make our ears bleed?)
also felt strong enough to hit the gym again yesterday. did 5 mins of skipping followed by:
warm up: 10 x 5 single arm press, goblet squats
2 mins of skipping
complex: bar x3 reps x3rounds
(row, cleans, front squat, press, back squat, good mornings)
2 mins skipping
followed by a round of disc golf, followed by a round of beers and the brier.
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